DES
Warm up
sled/rower
hips stuff
-up the weight using any bar get down to parallell-ish and hold for 5 seconds and then do it for 10 sets of 2 reps, yes i’m still serious
Main Event: Pause back squats
speedy floor yanks
-60% x 3 x 10, sets every minute on the minute
GHRs
100 reps in as few sets as possible
abs
x alot